STRENGTH
Back Squat
4 x 5, across @ 80%*This will probably feel a bit heavy. Be reasonable, it should be challenging but if you feel today it’s just too heavy, reduce %.

METCON
3 Rounds for Time (CAP = 12:00)
-9 Clean and Jerks (95/65)(Rx+ 135/95)
-15 Pull-Ups (Rx+ C2B)
-21 Wall Balls (20/14)(Rx+ 30/20)*The ultimate goal here is to push this like a sprint. TNG clean and jerks (without rushing the bar) and unbroken PU/C2B and wall balls for the three rounds. If this is unreasonable for you, set yourself a goal of doing one or two of these movements unbroken.

[Conditioning]
Assault Bike
5 Rounds
-25/20 Cals
-10 Recovery Air Squats
-6 Burpee Box Jump Overs*The goal here is to force you to recover quickly for the burpee box jump overs. The second you get off the bike, you start your squats.